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Old 09-08-2011, 07:32 AM   #1
BendtheBar
BendtheBar
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Default 5/3/1 Fullbody for Beginners

5/3/1 for a Beginner

5/3/1 for a Beginner - JimWendler.com

Quote:
Now if you’re a beginner and are working out without any guidance whatsoever, it’s probably best to just stick with the basic program. One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience.

Below is one beginner modification that’s permissible, and effective. It’s a subtle, easy way to add in some extra work on the main lifts without compromising the program or the philosophies it was built upon.

You perform a full-body routine, three days a week. Full body strength routines are the best way for novice lifters to quickly get strong, provided the program is non-retarded (i.e. adheres to an intelligent progression system).

Instead of just one main lift per workout (using the 5/3/1 set-up), two main lifts are used for additional weekly exposures. The second main lift, however, should not be performed 5/3/1 style; instead, use a standard 3 sets of 5 reps, starting at 55% of your training 1RM for the first set of 5 and increasing the weight by 10% each successive set.
Monday

Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Assistance work
Wednesday

Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work
Friday

Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work

Quote:
you need to keep the assistance work to a minimum. Chins, dips, back raises, neck work, and curls will serve you well. Stick with that.
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